Food and Beverage
A Heart-Healthy Family Meal
(Family Features) Making small changes to focus on your health, like following a healthy eating plan, can make a big difference in protecting your heart.
A Heart-Healthy Family Meal
(Family Features) Making small changes to focus on your health, like following a healthy eating plan, can make a big difference in protecting your heart.
Developed by the National Heart, Lung, and Blood Institute, Dietary Approaches to Stop Hypertension (DASH) is a flexible and balanced eating plan that helps create a heart-healthy eating style for life. It requires no special foods, and instead provides daily and weekly nutritional goals to help lower two major risk factors for heart disease: high blood pressure and high LDL (bad) cholesterol.
As an added bonus, sharing DASH-friendly meals with your loved ones can help take the guesswork out of putting nutritious dinners on your family’s table. For example, this easy and delicious Turkey and Beef Meatballs with Whole-Wheat Spaghetti recipe is one the entire family can help prepare.
In addition to a following a healthy eating plan, other self-care habits like taking time daily to destress, being more physically active and getting enough quality sleep can all benefit your heart. It’s also important to know what your blood pressure, cholesterol and blood sugar levels are and what a healthy weight is for you.
Learn more about the DASH eating plan and find recipes at nhlbi.nih.gov/DASH.
Watch video to see how to make this recipe!
Turkey and Beef Meatballs with Whole-Wheat Spaghetti
Recipe courtesy of the National Heart, Lung, and Blood Institute Prep time: 20 minutes
Cook time: 20 minutes
Servings: 4
- 3 quarts water
- 8 ounces dry whole-wheat spaghetti
- 2 cups chunky tomato sauce
- 4 teaspoons grated Parmesan cheese
- 1 tablespoon fresh basil, rinsed, dried and chopped
Turkey Meatballs:
- 6 ounces 99% lean ground turkey
- 1/4 cup whole-wheat breadcrumbs
- 2 tablespoons fat-free evaporated milk
- 1 tablespoon grated Parmesan cheese
- 1/2 tablespoon fresh chives, rinsed, dried and chopped
- 1/2 tablespoon fresh parsley, rinsed, dried and chopped
Beef Meatballs:
- 6 ounces 93% lean ground beef
- 1/4 cup whole-wheat breadcrumbs
- 2 tablespoons fat-free evaporated milk
- 1 tablespoon grated Parmesan cheese
- 1/2 tablespoon fresh chives, rinsed, dried and chopped
- 1/2 tablespoon fresh parsley, rinsed, dried and chopped
- Preheat oven to 400 F.
- In 4-quart saucepan over high heat, bring water to boil.
- Add pasta and cook according to package directions. Drain and set aside.
- To make turkey meatballs: In bowl, combine ground turkey, breadcrumbs, evaporated milk, Parmesan cheese, chives and parsley; mix well. Measure 1 1/2 tablespoons turkey mixture and roll into ball using hands. Place meatball on nonstick baking sheet. Repeat until eight turkey meatballs are made.
- To make beef meatballs: In separate bowl, combine ground beef, breadcrumbs, evaporated milk, Parmesan cheese, chives and parsley; mix well. Measure 1 1/2 tablespoons beef mixture and roll into ball using hands. Place meatball on nonstick baking sheet. Repeat until eight beef meatballs are made.
- Bake meatballs 10 minutes until minimum internal temperature of 165 F is reached.
- Warm sauce, if necessary.
To serve: Serve four meatballs with 3/4 cup pasta, 1/2 cup sauce, 1 teaspoon Parmesan cheese and 1 pinch basil per portion.
SOURCE:
National Heart, Lung, and Blood Institute
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(Family Features) For a soup that smells as divine as it tastes, warm up your home with the fresh scents and flavors of Creamy Asparagus Soup. Pair with chicken salad croissants for a simple weeknight meal without the hassle then visit Culinary.net to discover more spring soup solutions.
Creamy Asparagus Soup
Recipe courtesy of “Cookin’ Savvy” Servings: 4-6- 2 asparagus bundles
- 3 tablespoons butter
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 3 cups broth of choice, divided
- 4 ounces cream cheese
- 1 cup Parmesan cheese
- 2 teaspoons celery salt
- 2 teaspoons Italian seasoning
- 1/2 cup heavy cream
- salt, to taste
- pepper, to taste
- chicken salad croissants, for serving
- Chop asparagus into bite-size pieces. In large pot, place asparagus, butter, onion powder, garlic powder and 1 cup broth. Cook over medium heat until asparagus gets tender.
- Transfer to blender with 1 cup broth and blend until smooth. Transfer back to pot and, over medium heat, mix in cream cheese, remaining broth and Parmesan cheese. Add celery salt and Italian seasoning. Cook while stirring, blending seasonings in well, then add heavy cream.
- Season with salt and pepper, to taste. Serve with chicken salad croissants.
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Pair Summer Favorites with a Simple Potato Salad
(Family Features) Ideal for neighborhood cookouts, quick family dinners and anything in between, potato salad is a tried-and-true summer favorite. This version from Cookin’ Savvy comes together in a snap so you can spend more time enjoying the sun and less time in the kitchen. Pair this easy potato salad with more warm-weather recipe inspiration found at Culinary.net.Watch video to see how to make this recipe!
Potato Salad
Recipe courtesy of “Cookin’ Savvy”
Servings: 4-6
- 3 pounds potatoes
- 4 boiled eggs, coarsely chopped
- 2 dill pickles
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 package (2 1/2 ounces) real bacon pieces
- 2 cups mayonnaise
- 2 tablespoons mustard
- salt, to taste
- pepper, to taste
- smoked paprika, for garnish
- Coarsely chop potatoes. In Dutch oven, boil until fork tender. Drain then add coarsely chopped eggs and pickles.
- Add garlic powder, onion powder, bacon pieces, mayonnaise and mustard. Season with salt and pepper, to taste. Mix well.
- Transfer to large bowl and refrigerate 1-2 hours. Garnish with smoked paprika.
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(Family Features) Hustling to get out the door for a busy day may tempt you to skip breakfast but taking a few extra minutes to nourish your body helps ensure you can keep up with the day’s demands.
Breakfast is your chance to jumpstart your body. Eating breakfast offers multiple benefits, including providing energy to fuel your day and increasing your ability to focus and make decisions.
A breakfast rich in protein is also important to keep you fuller longer. Eggs may be a frequent option, yet dairy foods can be a good, protein-rich alternative.
If you’re cutting calories, an option like Milk50 contains only 50 calories per serving but the same amount of protein as other dairy milks – 9 grams per serving – along with calcium and vitamin D. This first-of-its-kind product also contains 75% less sugar than skim milk, is lactose-free and doesn’t contain any artificial flavors or colors.
A return-to-dairy trend is gaining momentum, with 58% of U.S. adults welcoming dairy back to their diets after being disappointed with the price, taste and heavy processing of plant-based beverages, according to a national survey commissioned by Dairy Farmers of America. Incorporating these real dairy favorites in your morning recipes can be a cinch.
Start your morning with a nutritious and delicious shake like this Vanilla Coffee Protein Shake, which combines cold brew coffee and frozen bananas for a refreshing treat. Or, if you’re craving something a little heartier, mix up a batch of Chai Oatmeal Energy Bites over the weekend or in the evening so you can grab one or two on the go.
Find more breakfast inspiration at milk50.com.
Chai Oatmeal Energy Bites
Prep time: 10 minutes Cook time: 55 minutes Yield: 2 doze- 1 cup DairyPure Milk50 Vanilla
- 3 chai tea bags, divided
- nonstick cooking spray
- 2 cups old-fashioned oats
- 1/2 teaspoon salt
- 2 teaspoons baking powder
- 2 tablespoons flaxseed
- 1 teaspoon vanilla
- 1/3 cup maple syrup
- 1/2 cup chopped pecans
- In small pot, heat milk until hot but not simmering. Take off heat and place two chai tea bags in milk. Steep tea in milk until cool, about 30 minutes, then discard tea bags.
- Preheat oven to 350 F. Spray mini muffin pan with nonstick cooking spray. In large bowl, stir cooled chai milk, oats, salt, baking powder, flaxseed, vanilla and maple syrup.
- Open third chai tea bag and measure 2 teaspoons tea. If tea is coarse, blitz in spice grinder or use mortar and pestle to grind more finely. Stir tea into batter and let mixture sit 10 minutes so oats can soak up milk.
- Give batter another stir then fill each mini muffin cavity about 3/4 with batter, about 1 tablespoon in each. Sprinkle chopped pecans on top. Bake bites 12-13 minutes, or until toothpick inserted in center of bite comes out clean. Let cool 5 minutes.
Vanilla Coffee Protein Shake
Prep time: 5 minutes Cook time: 8 hours Servings: 1- 5-6 ounces DairyPure Milk50 Vanilla
- 1/2 banana, sliced and frozen
- 1/4 cup, plus 2 tablespoons, cold brew concentrate
- 1/2 teaspoon vanilla extract
- 1-2 scoops protein powder of choice
- 2 teaspoons simple syrup (or to taste)
- Make ice cubes by pouring milk into ice cube tray and freezing until solid, about 8 hours.
- To make shake: In high-speed blender, blend frozen banana slices, cold brew, vanilla, protein powder, simple syrup and 5-6 milk cubes until creamy. Serve in glass.
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